high rep squat help

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drumstrong	high rep squat help	Lead	[-]
Posts: 47 (29-May-08 14:52:10) Reply Quote More My Recent Posts	Tags : None I need recommendations on warm-up before 15-20 rep squats. Here's the scenario---I set a goal of adding 100 pounds to my 15-20 rep squat at the first of the year, I've got 25 more pounds to go. I've done no warm-up sets up to this point, just start the set and go. However, now it is hard right off the bat and I'm missing the minimum rep goal of 15. Too much forward lean is occuring and I don't want an injury. How many warm up sets and of what percentages do you all do before high rep squatting, if any. Side note---I do a pull, a push, and then squat, thru trial and error this is better for me than doing legs first. thanks a bunch.
M BOB WHELAN		#1	[-]
Posts: 298 (29-May-08 15:06:08) Administrator Reply Quote More My Recent Posts	Follow your instincts. Try a 10 rep light warm up set. See how that feels and go from there with your own adjustments. Everyone is going to have a different twist that "works for them". Find what works for you. Also, you have to be patient moving up on the weight. Don't add weight till you are really ready - if you add weight too soon to reach a time goal, you will get stuck in a bad place mentally and risk injury. Of course you want to add weight, but forget time tables and just do it when you are "ready".
M BOB WHELAN		#2	[-]
Posts: 298 (29-May-08 15:23:11) Administrator Reply Quote More My Recent Posts	Also, don't over complicate it. Its simple stuff and a key to success is to keep it that way. Take good notes. Do your best and then FORGET about it till you squat again. If your form is breaking down, LOWER the weight and work on getting your form perfect. I have never used percentages. I have a gut feeling for the warm up and just do it. I would need to know what you are working with to give you a ball park weight to warm up with. 15 -20 reps would not usually need multiple warm up sets because the reps are high enough that the first few reps are almost a built in warm up. If you do lower reps like for powerlifting etc, you would need several warm up sets. Good luck. Last Edited By: M BOB WHELAN 29-May-08 15:26:00. Edited 1 times.
grffn		#3	[-]
Posts: 608 (29-May-08 15:26:31) Moderator Reply Quote More My Recent Posts	Drum I'll throw my two cents in. I would do a light (very) cardio warm-up beforehand. I don't have a specific formula for a warm-up,its how I feel that day. With me its more a matter of gradually raising the poundage up to the work set. meaning its more important to get the feel of the poundage (near the weight used for the 20) rather than getting a certain amount of reps in. I don't like the "surprise" you get when just jumping under a heavy set. I always do better building up to the big,work sets,some of my warm-up sets are just one rep at a time. Remember you never want to take away from the work set with your warm-ups
dblutz10		#4	[-]
Posts: 15 (29-May-08 21:52:45) Reply Quote More My Recent Posts	Here's one more option-try micro-loading. Find the weight you can do 20 and add one or two lbs per week. The body can't discerne the difference in the small increments, but in 20 weeks you have added 20-40 pounds to the exercise. Good luck. Dave L.
J Duggan		#5	[-]
Posts: 535 (30-May-08 12:16:23) Moderator Reply Quote More My Recent Posts	Drum, I would follow what Bob told you. You should know when you're warmed up. Screw the percentages, there's no use using an arbitrary number when your body will tell when you're ready to hit the important set. When I do high rep squats I will usually do two progressively heavier warm-ups for about 8-10 reps, then I am uaually ready. If I am not, then I would do add a little more weight and do one or two reps and by then I would definitely be ready to go. I guess I am like jgriff in that by that third warm-up I am not only "warmed up" but also building up to the weight.
Silverback1946		#6	[-]
Posts: 64 (31-May-08 08:44:46) Reply Quote More My Recent Posts	Back when I was doing High rep/max weight single set I would do a few one rep light weight squats moving pretty slow. Then I would rest all the while building my aggression and focus. Then I would go after it. I would write down my result and forget about it until next workout. My best advice is to not get in a hurry, being strong and hurt is no way to be.
Fred Fornicola		#7	[-]
Posts: 33 (31-May-08 09:42:42) Reply Quote More My Recent Posts	Personally, I would recommend a variety of applications but with your "eye-on-the-prize" of achieving your particular goal. Take your best 20 rep set and use the same weight and do 2x12 with 60-90 seconds rest between sets. Next time drop back 5% and do 3x10 with 30 - 60 seconds rest. Next time drop the weight 30-35% and go for 35-50 consecutive reps. Maybe next time drop the weight by 10% and do 4x10. Varying the intensity and volume will build strength and endurance. Microloading and having to get "psyched" each time can lead to burning out and having to compromise form some times to get new PR's.
M BOB WHELAN		#8	[-]
Posts: 298 (31-May-08 11:31:19) Administrator Reply Quote More My Recent Posts	Drum - See what I mean? ( ie Everyone is going to have a different twist that "works for them") Everyone has found what works for themselves. You got a lot of different ideas here. They are all correct because they work for each individual. You learn by trial and error so try out the different forms of advise and you'll craft your own formula. Let us know how you do.
drumstrong		#9	[-]
Posts: 47 ( 3-Sep-22 16:12:51) Reply Quote More My Recent Posts	thanks everyone for the feedback. I have removed my mechanical pencil from my pocket protector, divided my 1RM by 3.14, then multiplied that by its radius and took the square root of that to determined my warm-up set. Just kidding :-) I will try a light warm up set or two before the work set and see what happens. As griffin stated, I know enough not to over warm up. Was interested to see what has worked w/each of you, in particular those w/clients like Bob and Fred. I forgot to mention earlier that after a 2 and a half week layoff due to travel, the first workout back I added weight instead of picking up where I left off for a session or two, which may have been a bit over zealous. Speaking of adding weight and simplicity here's a good article from John Christy: http://www.realstrengthrealmuscle.com/Free%20Articles/indirect_effect.htm
grffn		#10	[-]
Posts: 608 ( 3-Jun-08 15:19:33) Moderator Reply Quote More My Recent Posts	Drum I definetly would recommend dropping back after missing a few 20 rep sessions. I loose ground very quickly when I miss even one workout. In the long run you will end up further along by droppin back as opposed to picking up where you left off and plataeuing. Good luck!
drumstrong		#11	[-]
Posts: 47 ( 6-Jun-08 22:28:54) Reply Quote More My Recent Posts	today, for a change of pace and curiosity, and only changing the order of exercises I did the squat first and got the rep target w/a few to spare. Was still able to add weight to pushing and pulling as well. This may be the key for me for a while now, will stick w/this sequence.
M BOB WHELAN		#12	[-]
Posts: 298 ( 7-Jun-08 11:20:44) Administrator Reply Quote More My Recent Posts	Good job. Keep following your own instincts about things like sequence, volume, # of sets etc. There is a lot of flexibility in the core program.

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